by Jennifer Adams | May 17, 2022 | Metabolic Conditioning, Olympic Lifts, WOD
Strength: Every :90 for 6:00: 1 Hang Power Snatch + 1 Power Snatch Building In Weight Metcon: Part I: 8 AMRAP: 3 Power Snatches (135/95)(95/65) 6 Alternating Back Rack Lunges 9 Toes to Bar Rest 2:00 Part II: For Time: 6-9-12-9-6 reps: Power Snatches (95/65)(65/45)...
by Bill | May 6, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
STRENGTH 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s. METCON ”James B” 4 RFT: 15 Power Snatch (75, 55) 15 Burpees Over the Bar 9:00 Cap EXTRA CREDIT...
by Bill | Mar 1, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
METCON In teams of 3: ’”Fast-Fast-Slow” For time: 4k Row 150 Power Snatch (95, 65) 75 Strict Pull-ups EXTRA CREDIT (55:00 – 60:00) Dirty 30s: 3 x 10-10-10. Rest...
by Bill | Jan 25, 2019 | CrossFit Heroes, Metabolic Conditioning, WOD
Today is a special hero workout for a local officer that was killed in the line of duty this past summer. Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna...
by Bill | Jan 6, 2019 | Metabolic Conditioning, Olympic Lifts, WOD
strength: 1 Power Snatch + 3 Overhead Squats: 6 – 7 sets of this complex, building up to challenging weight, Rest 2:00 Metcon: In 5:00, Row 500 meters Remaining time: AMReps of Squat Snatch...
